WARMUP/MOBILITY
10 mins:
Alt. skipping drills for 1 min with a band exercise
Red band shoulder ROM drills, pull-aparts, presses, ext. rotations
WOD A
Bench Press x 3
Bench Press E2MOM x 6 sets (12 mins)
Sets 1&2: 7 reps @ 65-70%
Sets 3&4: 5 reps @ 70-75%
Sets 5&6: 3 reps @ 75-80%
WOD B
Weighted pull-up x 5
Weighted Ring Dip x 5
Alt. EMOM x 8 mins (4 sets each)
1) 5 Weighted Pullups (pronated)
2) 5 Weighted Dips
*Score 1 for BW
WOD C
Partner 8 x 300/250m Row
In teams of 2:
8 x 300/250m Row Sprints
*4 sets each, reset the rower every time
*Score is total time
Accessory
Crossover Plyo
